WOD
 | Sun, Jan 21 2024 |  |
| CrossFit 20240121 | 20240121 CrossFit Goals | January 'No Sugar' Challenge |
CrossFit 20240121
(Time, Rx+, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
PARTNER ROWLING: On an 6:00 clock
Partner A rows 100m. For every meter partner A rows under or over 100m, BOTH partners must perform that many reps of a penalty movement.
Penalty movements:
Air squats
Burpees
Push-ups
Jumping jacks
Sit-ups
Push Jerk 5-5-5-5 (build to heaviest load)
WOD
- calorie Row/Bike
- 21 Push Jerks
- calorie Row/Bike
- 15 Push Jerks
- calorie Row/Bike
- 9 Push Jerks
Rx+ - 75/60 cal, 135/95 - 185/125 - 225/155
Rx - 60/45 cal, 95/65 - 115/75 - 135/95
Rx2 - 45/30 cal, 75/55 - 95/65 - 115/75
Rx3 - 30/21 cal, 45/35 - 55/45 - 65/55
INTENDED STIMULUS
15:00-22:00
Rows in 3:30-5:30
Push jerks in 1-3 sets in under 2:30
STRETCHING:
1:00 foam roll Quads /leg
1:00 foam roll Lats /arm
| 0% |  | |  | 0% |
| Natalie | 19:29 Rx3 | 45 cal, 35-45-55 | | Edgar | 22:56 Rx3 | 45 cal, 65-85-95 |
|
20240121 CrossFit Goals
(Check In)
5 minutes of cardio
Stretch:
Shoulders
Bar hangs/kips
Jump rope
Planks/shoulder taps
20 minutes: skill work (pick a movement and stick with it both months)
Ideas: handstands, bar movements, ring movements, pistol squats, jump rope, etc.
Accessory: 2 rounds
10/side foot elevated side plank hip dips
10 GHD Nordic curls
10/side pigeon split squats
| 0% | | | | 0% |
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January 'No Sugar' Challenge
Jan 1, 2024 - Jan 31, 2024 (31 Days) 
Time to detox from all the holiday cakes, cookies, and candies.
Your goal is to not eat any food which contains added sugar. Record each day in January where you succeed in avoiding added sugar.
Natural sugars are OK, it's just added sugars we're looking to avoid.
READ YOUR PACKAGING LABELS.
If the food you're eating contains 0 grams of added sugar then you're fine. If there is any added sugar then pass on it. You can count it if it contains artificial sugar; however, be careful as many artificial sweeteners can have long term consequences. For extra credit, avoid artificial sweeteners too!
Get used to reading nutrition labels. You might be surprised to find your favorite food has added sugar. While you're at it, read the ingredient lists. If you can't pronounce it, or do not know what it is, then it's a good idea to pass on it as well.
| Coach J | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach E | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Joe K | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Amber H | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Wayne | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach C | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach A | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Marcus | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 |
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